What if you could get a good amount of nutrition and feel satisfied all from a tiny seed?Think ch-ch-ch-chia.Most of us remember that jingle (you're probably singing it as you read this) advertising the terra-cotta planters in the shape of pets. Once you soaked the seeds and slathered the gooey mixture on the planter, it sprouted fuzzy greens in a few days.Turns out those black seeds are full of nutrients.Chia seeds are often compared to flax seeds because they have similar nutritional profiles. But the main difference is that chia seeds don't need to be ground the way flax seeds do. Chia also has a longer shelf life and does not go rancid like flax does.Raw and sprinkled on foods or soaked in water to create a gelatinous thickener, chia seeds are a source of protein, omega-3 fatty acids and fiber.Often cited as an authority on chia, Wayne Coates is an agricultural engineer and professor emeritus at the University of Arizona. He wrote "Chia: The Complete Guide to the Ultimate Superfood," published last spring. The book discusses the history of chia and its health benefits and includes plenty of recipes."It's not a supplement and is a food in the FDA's eyes," Coates said. "Which means you can consume as much as you like."Coates does urge caution when choosing chia seeds."Chia is only black or white," Coates said. "If there is brown -- it is not good, and it can mean the seeds are immature."About the seedsChia, also known as Salvia hispanica, comes from a flowering plant native to Mexico and Central America and also grown in Australia. Chia seeds are mainly black, but you can buy white ones.Chia seeds are sold at health food stores, Whole Foods Market and some grocery stores. Prices vary.How to use chiaHere are some suggestions for using raw chia seeds:

Sprinkle over yogurt, oatmeal and cereals.

Stir into drinks and smoothies.

Toss in mixed greens, rice, pasta or potato salads.

Add to muffin and cookie recipes.

Make a pudding, stirring the seeds into almond milk (or other dairy, rice or coconut milk).

In a clean coffee grinder, grind the seeds into a coarse flour (often called milled chia) and use it in baked goods.

Related

Share your comments: Log in using your HeraldNet account or your Facebook, Twitter or Disqus profile. Comments that violate the rules are subject to removal. Please see our terms of use. Please note that you must verify your email address for your comments to appear.